Vitamins are essential for the body, in fact, its deficiency can lead to very serious diseases. However, that does not mean that you have to consume them in large amounts every day. Dr. Sarah Brewer, licensed in medicine, nutritionist, and nutritional therapist, has studied the dangers of the excessive intake of certain vitamins, and in today’s article, we are going to reveal their conclusions.
What vitamins can be toxic?
Vitamins are divided into two main groups: water-soluble and fat-soluble. Those that are water soluble (B vitamins and vitamin C) are easily removed from the body through the kidneys and is unlikely to accumulate. Even so, a high intake may cause intestinal problems, such as indigestion, nausea or diarrhea.
Fat-soluble vitamins, i.e. soluble in fat, such as vitamins A, D, E, and K, are the most dangerous if you take them in excess because they are stored in the liver and can accumulate to toxic levels.
1 – Vitamin A
Vitamin A is necessary for proper growth, wound healing, tissue regeneration, and the vision. Unfortunately, if you consume just twice the recommended daily amount can produce many health problems such as cirrhosis, headaches, irritability, blurred vision, nausea, weakness, and fatigue. It can also affect the bones and cause pain and an increased risk of fracture.
During pregnancy, too much vitamin A can affect the developing fetus and increase the risk of abnormalities at birth. Usually, it is advised to pregnant women not to take supplements that contain vitamin A and avoid eating liver and cod-liver oil.
What is the safe intake of vitamin A?
The experts have different opinions on what is a safe intake, and the national recommendations vary widely. In the European Union, the recommended daily amount for adults is between 700 and 900 micrograms (µg).
2 – Vitamin D
Vitamin D is needed for the absorption and regulation of calcium and for strong and healthy bones. It also improves the function of the immune system and regulates mood. On the other hand, also supports a healthy circulatory muscular.
Vitamin D is associated more often with a deficiency more so than toxicity. However, in excess it can cause very high levels of calcium in the blood, which can lead to a loss of appetite, nausea, headache, kidney stones and an increased risk of bone fractures.
What is the safe intake of vitamin D?
The recommended daily amount of vitamin D for adults in the European Union is 600 IU.
3 – Vitamin E
Vitamin E consists of a group of fat-soluble substances whose antioxidant action protects cell membranes and nerves from the harmful effects of oxidation.
Supplements tend to provide vitamin E (d-alpha-tocopherol). The alpha-tocopherol synthetic has less biological activity because it includes some of l-alpha-tocopherol, inactive. Synthetic vitamin E is identified in the tags of the supplements as dl-alpha-tocopherol.
The excess of vitamin E can cause headaches, muscle weakness, double vision, and bowel problems. In addition, can cause the blood to become too liquid, which increases the risk of suffering a hemorrhagic stroke.
What is the safe intake of vitamin E?
Within the European Union, experts recommend not to exceed 15 ág (about 22.4 IU) daily in adults.
4 – Vitamin K
Vitamin K1 is necessary for normal blood clotting and vitamin K2 plays an important role in bone health and regulates the deposition of calcium to protect against the calcification of the tissues.
Unfortunately, it decreases the effect of anticoagulants such as warfarin, so it is important to consult a doctor before taking supplements containing vitamin K.
What is the safe intake of vitamin K?
The recommended daily dose in Europe is 75 mg for adults and 35 mg for children.